Mukati
Sarudza kurasikirwa uremu, asi usingazive pekutangira? Tinokupa iwe nhanho nhanho mirairo kuti ungatanga sei kuonda kumba (kana mune yekurovedza muviri). Iyi memo inokodzera vese varume nevakadzi zvisinei nezera uye huwandu hwemamwe mapaundi.
Kubudirira kuonda kunosanganisira zvinhu zviviri: kudya zvine mwero uye kurovedza muviri. Saka, isu tinokurudzira kupi kuti titange kuonda?
Kudya: nhanho nhanho mirairo
CHITATU 1: rangarira mutemo mukuru wehuremu
Nhanho yekutanga yekubvisa huremu hwakawandisa ndeyekurangarira musimboti wekudzora uremu. Unorasikirwa nehuremu kana iwe ukadya chikafu chidiki pane icho muviri wako chaunokwanisa kushandisa mukati mezuva. Muchiitiko ichi, simba rinotanga kutorwa kubva mumatura emuviri - mafuta. Saka chaizvo maitiro ekudzikisira huremu anodzika kusvika pakukanganisa mune chikafu uye kugadzira a kushomeka kwemakoriori.
Yakawanda zvakadii iwe yausina kuyedza kutsvaga mashiripiti piritsi yehuremu hwakawandisa, rangarira kuti hapana zvekudya zvinorambidza kurasikirwa nehuremu zvisingaite. Kunyangwe, hongu, kune vanhu veasthenic mhando, iyo isingazopora zvisinei nehuwandu hwechikafu chakadyiwa. Asi kana isiri yako nyaya, zvinoreva kuti hapana zvekudya zvaunorambidzwa iwe zvausingakwanise kuita.
Iko hakuna kwemashiripiti musanganiswa wezvikafu, hapana chikafu chine negative macalorie (kufanana nemagrapefruit kana broccoli, sezvinofunga vanhu vakawanda), hapana mapiritsi echishamiso anopisa mafuta. Kuti uremu kurasikirwa zvakakwana kudya zvishoma pane izvo muviri unokwanisa kushandisa. Heino muenzaniso wakanaka:
STEPI 2: sarudza iyo sisitimu yemagetsi
Chero chikafu uye chikafu chirongwa chiri kugadzira zvakafanana koriori kushomekaumo muviri wako unotanga kudya mafuta kubva mumatura ayo. Naizvozvo, kubva pakuona kwekuita hazvina basa kuti unogadzira sei "kushomeka". Unogona kuverenga macalorie, iwe unogona kusarudza kubva kune yakakurumbira kudya, iwe unogona kuenda pane chaiyo dhayeti (PP), inogona kungo deredza kudyiwa kweiyo yepamusoro-koriori chikafu. Kunyangwe zvikafu zvipi kana kudya kunovaka muviri, iwe ukasarudza kushomeka kwekoriori unozodzikira uremu.
Nei pakurasikirwa nehuremu, tinokurudzira kuvhura kudya kwakakodzera:
- Iyi inzira inoshanda yekuderedza uremu pasina kushushikana, nzara uye yakaderera calorie kudya.
- Iyo ndiyo yakadzikama nzira yekudya inokodzera munhu wese.
- Kudya kwakaringana kuchakubatsira kuongorora maitiro ako edhayeti, kuti urege kuzowana huremu kumashure.
- Iyi nzira yekudya inosanganisira zvakasiyana-siyana zvezvigadzirwa, hapana miganhu yakasimba muzvokudya, sekudya.
- Kudya kwakakodzera ndiko kudzivirira kwezvirwere zvakawanda kuburikidza nekudya uye yakawanda yesarudzo inokwanisa yezvigadzirwa.
KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho
CHITATU 3: verenga yako calori chinangwa
Kana iwe uine huremu hwakawandisa, iwe unodzora huremu pakudya kwakakodzera kunyangwe usina kuverenga macalorie. Kana iwe uine huremu hushoma (isingasviki gumi kg), mukuwedzera kune kudya kwakakodzera, ungatofanira kuverenga macalorie. Kunyanya kana iwe uchitevera mirau yese yePP, uye mukufamba kwemwedzi kana miviri usingaone chero mhedzisiro, zviri nani kutanga kuverenga macalorie kuti uve nechokwadi chekuti unodya nekushomeka.
Kunyangwe iwe ukasarudza imwe magetsi sisitimu kana chikafu, isu tichiri kukurudzira kuti iwe uverenge yako yakajairwa zuva nezuva caloric kuti unzwisise kuti ndeapi manhamba ekufamba nawo. Ive neshuwa yekufananidza yako yakasarudzika menyu neichi chiyero, kuti uone kana iwe uine rusarura mukufarira zvakawandisa kana kuperevedza mumakori.
Chero chipi chikafu chawakasarudza uye chingave chinokatyamadza kwauri hachivimbiswe, hazvikurudzirwe kudzikisa koriori yezuva nezuva inotora pazasi pe1200 macalorie. Izvo zvinokuvadza kuhutano uye zvinowedzera njodzi yekuparara.
Maitiro ekuverenga yako calori yekudyiwa
STEPI 4: gadziridza kudya kwako
Iwe unofanirwa kunzwisisa kuti kunyangwe zvidimbu zvidiki mukudya zvichiri kukwana. Uye pamwe hauzonzwa kuzara mukati mezuva. Naizvozvo zvakakosha kukwidziridza menyu yako kuti usarambe uine nzara nguva dzose uye usatyora chikafu.
Rangarira mitemo yakapusa. Tanga zuva neKudya kwekuseni kwakanaka, usasvetuke kudya, unwe 2 litita emvura, usaite mabhureki makuru muchikafu, usakanganwe nezve tudyo tudiki zuva rese. Izvo zvinonyanya kukosha kuti usashandise zvinokasira makabhohaidhiretsi ayo anokonzeresa kunzwa kwenzara nekuda kweiyo insulin spike.
Carbohydrate: zvese zvaunoda kuti uzive slimming
CHECHI 5: ita ongororo yezvigadzirwa
Zvechokwadi, hazvidikanwi kubvisa zvachose "sweets uye zvinokuvadza" kubva pakudya kwako kuderedza uremu. Dzimwe nguva zvakakwana kuderedza nhamba yavo, kuitira kuti usangane nemugove wangu wemakori. Asi kana iwe uchida kuderedza uremu uye kuchenesa chikafu, iwe uchafanirwa kudzokorora rondedzero yako yezvaunofarira zvigadzirwa.
Edza kutsiva zvihwitsi nemichero, mangwanani masangweji - oatmeal, sweet yogurt - kefir. Paunenge uchienda kudivi rechitoro chezvikamu zvebypass zvine njodzi, kuyedza kugara kure nemasherufu nemichero, miriwo, nyama uye zvechisikigo zvigadzirwa zvemukaka. Saka iwe unobvisa miedzo uye uchakwanisa kuvandudza kudya kwako kwete chete panguva yezvokudya, asi munguva yemberi.
Workout: nhanho nhanho mirairo
Kana kurema kurasikirwa kuchitsamira pasimba (uye kutaura uchiziva, kuti mhedzisiro yekudzikira = 80% chikafu, 20% kurovedza muviri), saka nei uchifanira kurovedza muviri? Ngatisimbisei kuti iko kudzidziswa kuchakubatsira iwe:
- kupisa mamwe macalorie
- kukurumidza metabolism
- kutaura uye kuomesa muviri
- kuchengetedza mhasuru
- wedzera kutsungirira uye simbisa moyo mhasuru
- kugadzirisa mamiriro uye kudzivisa kusava nehanya
Zvinogoneka kudzikisa uremu pasina kurovedza muviri, asi nekudzidzira maitiro acho anoenda nekukurumidza, uye hunhu hwemuviri hunovandudzika. Ehezve, kana iwe uine chero zvinopesana kana iwe kwazvo usade mutambo, saka kubata chibharo muviri wako hazvidi. Asi kana iwe uchingozvitora semumhanyi zvakakwana kana munhu akaoma, mune izvi zviri nani kurasa kusahadzika. Kune akawanda ekurovedza muviri uye kurovedza kwevanotanga, uko vasingafanire kuve neruzivo rwekudzidzisa.
Izvo zvakakoshawo kureva kushayikwa kwenguva. Kunyangwe munhu akabatikana kupfuura vese anogona kuwana kanokwana maminetsi makumi maviri pazuva rekurovedza muviri kumba. Iyo inogona kuve manheru mushure mebasa kana, pane zvinopesana, mangwanani-ngwanani. Kunyangwe kurovedza muviri kwemaminetsi gumi nemashanu kusvika gumi nemashanu kuchakubatsira kusimbisa mhasuru uye kugadzirisa muviri uye kubhadharisa mafaro ezuva rese.
Chii chekuita kana ..?
1. Kana iwe usaronga kurovedza muviri, tinokurudzira kuwedzera chiitiko chezuva nezuva: famba kazhinji, famba nzendo refu, edza kudzivirira varaidzo yekungoita. Kunyangwe iyo yekuwedzera yezuva nezuva chiitiko ichabatsira kune vese zvisinei nekudzidziswa, uye kunyangwe kuonda. Asi avo vasingabatanidzwe mumitambo kunyanya. Iwe unogona zvakare kutarisisa kudzidziswa pahwaro hwekufamba iwe kwaunogona kuita pamba neTV kana mumhanzi.
Kurovedza pahwaro hwekufamba
2. Kana uri kuronga kuenda makirasi eboka, Sarudza chirongwa ichi zvichienderana nemazano muhutano hwako uye kugona kwemuviri Kana iwe uine nguva, pedza kudzidziswa mune yekurovedza 3-4 maawa pavhiki.
Kudzidziswa kweboka: kuongororwa kwakadzama
3. Kana uri kuronga kuenda kunzvimbo yekurovedza muviri, isu tinokukurudzira kuti iwe upedze zvirinani zvishoma zvekutanga zvidzidzo uchitungamirwa neako wega mudzidzisi. Zvikasadaro pane njodzi yekusaita basa rakasimba kana kunyange kukuvara.
4. Kana uchironga kudzidzisa kumba, zvako chete, pazasi pane nhanho nhanho chirongwa chekutangira kubva.
STEP 1: sarudza mhando yemakirasi
Saka wafunga kudzidzisa kumba. Izvo chaizvo zviri nyore, kudzidzira kumba gore rega rega kuri kuwana mukurumbira. Vazhinji vakatoshongedzerwa ne mini-gym yekumba, vachitenga zvigadzirwa zvemitambo zvakasiyana uye vachiita zvakadzikama, vasingabve pamba. Mubvunzo wekutanga iwe unofanirwa kuzvisarudzira wega waunoda kuzviitira vega kana kugadzirira vhidhiyo yekudzidzisa?
Kudzidziswa kweiyo vhidhiyo yakapera kuri nyore nekuti iwe haufanire "kumisidzazve vhiri", nekuti iwe wakanyora chirongwa chechidzidzo, dzimwe nguva kwemwedzi yakati wandei. Ikozvino yakapa akasiyana akakura akasiyana epamba dzimba zvirongwa zvekuti zvachose munhu wese anogona kuwana iyo yakakwana Workout. Zvisinei nedanho rako rekudzidziswa, zvinangwa chaizvo, kuwanikwa kwemidziyo yekusimbisa muviri uye data rekutanga iwe uchave nemukana wekuwana sarudzo yakanakisa.
Wepamusoro makumi mashanu ekudzidzisa zvakanyanya paYouTube
Kuzvidzidzisa pachako kwakanaka nekuti haufanire kuwana chirongwa. Iwe unogona kugara uchigadzira chidzidzo kuti chienderane nekwaniso yako, uchitarisa pane yavo yekutanga ruzivo kana ruzivo paInternet. Asi iyi sarudzo inokodzera chete kune avo vari kuda kusarudza kurovedza zvine hungwaru kudzora kusimba uye kudzidzisa pasiri pamhepo.
Kudzidzira kumba kwevanotanga: kurovedza muviri + chirongwa
STEPI 2: sarudza chaiyo chirongwa
Paunosarudza chirongwa kana seti yekurovedza muviri, gara uchienderera kubva pamisimboti inotevera:
- Sarudza chirongwa uye kurovedza zvinoenderana nezinga ravo rekudzidziswa, usambofa wakadzidzira "mupfungwa".
- Usatya kufambira mberi uye zvishoma nezvishoma kuomesa makirasi.
- Nguva nenguva chinja chirongwa chako kudzivirira kumira uye kuwedzera kugona kwekudzidzira.
- Shandisa zvimwe zvekusimbisa muviri kusimudzira kurovedza muviri.
- Izvo hazvigoneke kudzidzisa imwechete "dambudziko nzvimbo" yekudzikisa uremu, iwe unofanirwa kudzidzisa muviri wese muhuwandu.
Kana iwe uri wekutanga, tinokukurudzira kuti usarudze 6 ekurovedza muviri:
- MON: Kurovedza muviri wepasi muviri (zvidya uye magaro)
- W: Nguva yekudzidzira kudzikira uye kuonda kwemuviri
- WED yakadzika inokanganisa cardio Workout
- THU: Kudzidzira muviri wepamusoro
- FRI: kudzidziswa kwedunhu munzvimbo dzinonetsa
- SB: Kutambanudza muviri wese
CHITATU 3: tenga zvekusimbisa muviri
Unogona kuita pamba usingashandisi zvekushandisa, asi izvo zvekusimbisa muviri zvakakosha kana uchida kuita rimwe basa pakusimbisa mhasuru kusiyanisa kurovedza muviri, wedzera kusimba kwekushanda kwako. Hazvidiwe kutenga zvinorema (dumbbells uye ankle weights), unogona kutenga compact kusimba mabhendi, mabhendi kana TRX, izvo zvisingatore nzvimbo yakawanda uye zviri nyore kutora newe.
Fitness inveter: yakadzama ongororo
Tinokukurudzirawo kuti uzvishongedze bhandi rechisimbaiyo inobatsira kuteedzera chiitiko chemuviri. Iyi gadget isingadhuri iyo inozove yako huru mubatsiri munzira yekuenda kune hutano hupenyu.
Zvese nezve FITNESS BracELETS
CHITATU 4: ronga chirongwa
Kana iwe uri kuita awa pazuva, unogona kudzidzisa 3-4 nguva pasvondo. Kana iwe uri kuita 20-30 maminetsi pazuva, iwe unogona kudzidzisa ka5-6 kanomwe pasvondo. Ehezve, tarisa pane ako ega kugona, zvikamu zvinogona kunge kazhinji uye zvishoma kazhinji. Kana iwe ukatora kurovedza kwakaoma, kazhinji purogiramu yemwedzi 1-3.
FitnessBlender: matatu akagadzirira Workout
STEPI 5: sarudza nguva yekirasi
Panyaya yekushanda, zvisinei kuti inguvai yezuva inofanira kurovedza muviri. Zvekare, kutarisa zvirinani pane avo ega biorhythms. Basa rako remangwanani rinokubatsira kuti ufare, zvisinei, panguva ino muviri hausati wamutswa, saka mitoro yepanyama inogona kunge ichinyanya kurema. Kushanda manheru kwakanyanya nyore kune vanhu vanoshanda, asi makirasi akasimba ari husiku anogona kukanganisa kurara. Sarudza yakanakisa nguva yezuva yekudzidzira inogona chete kuve neruzivo kuburikidza.
Kukurudzira uye yekutevera mhedzisiro
Tinofanira kutaura chimwe chikamu chakakosha chedanho rekudzikira huremu ndezve kukurudzira. Pasina kuseta chinangwa uye kuteedzera zviripakati mhedzisiro zvichave zvakaoma kuti uone chinangwa chayo. Ndiwo mafungiro, chivimbo uye kuongororwa kunonzwisisika kwezvavanogona kuchakubatsira iwe kuti uderedze huremu pasina kana dambudziko.
STEP 1: nyora zvawanikwa
Kutanga gadzirisa yako dhata dhata: kuyera, kuyera vhoriyamu, tora mufananidzo mune yekugezesa sutu. Zviyero hazviwanzo kupa hunhu hunhu, saka hazvisi chete zviyero mumakirogiramu, asi zvakare zvinoshanduka muhuwandu uye mhando yemuviri. Zviremedze kamwe pavhiki, chiyera iro vhoriyamu uye tora mifananidzo kaviri pamwedzi. Izvo hazvidiwe kuti uite izvi kazhinji, kuora uremu haisi sprint! Kana iwe uchida kuyera zuva rega rega, zvirinani kusiya tsika iyi, sekutarisa mazuva ese kungoodza moyo.
STEPI 2: gadza chinangwa
Chero zvazvingaitika, usatarise zvinangwa zvepamusoro-soro uye zvakanyanya kuita mabasa sekuti "Ndinoda kurasikirwa ne5 kg mumwedzi". Mutumbi unogona kunge uine marongero avo nezve kuonda, uye hurongwa hwake hunogona kunge husingaenderane nezvido zvako. Zvirinani uzvigadzirire iwe chinangwa chekudzidziswa, simba rekuvavarira kana chinangwa chiitiko mumhepo nyowani. Mune mamwe mazwi zvinoenderana newe uye kurudziro yako.
STEPI 3: gadzirira nguva dzakasiyana pakurasikirwa nehuremu
Zvigadzirire iwe pachokwadi chekuti huremu hunoshanduka mukukwakuka nemuganhu. Kazhinji muvhiki rekutanga pane anoshanda anodonha uremu - zvinotora zvakawandisa mvura kubva mumuviri. Wobva waisa huremu zvishoma zvishoma. Dzimwe nguva zvinogona kunge zvakanakanaka, uye dzimwe nguva kuwedzera huremu. Uye izvi zvakajairika! Izvi hazvireve kuti urikuita chimwe chinhu chisina kunaka.
Muenzaniso wakanaka wedanho rekuderedza uremu unenge uri chati pazasi. Sezvauri kuona, kubva pakutanga kweiyo 57 kg kusvika kumagumo mu53 kg uremu hwaifamba mugzaghi. Pane imwe nguva pakanga paine kunyange kusvetuka muhuremu kusvika 1,5 kg. Asi kana iwe ukaongorora iyo yose mufananidzo, huremu hwemwedzi 3.5 hwakawedzera zvishoma nezvishoma. Ndokumbira utarise, kwete 3.5 mavhiki, 3.5 mwedzi! Sezvineiwo, mubvunzo wekuti ungarasikirwa sei nemapaundi gumi mumwedzi.
STEPI 4: kutarisa pane shanduko yemararamiro
Vanhu vazhinji vanofunga kuti iwe unogona kugara mavhiki matatu kusvika matatu pane chikafu kuti urasikirwe iwo akawedzera 3-4 lbs uye udzokere kuhupenyu hwangu hwekare uine chikafu chakawandisa uye kushomeka kwekuita muviri. Uye iyi yakakanganisika zvakanyanya dieters. Kana iwe uchida kudzikira huremu neimwe zuva, uye kuti uchengete mhedzisiro, uchafanirwa kushandura zvachose nzira yehupenyu.
Fungidzira iwe wanga uchidya kana kudya pane diki caloric kushomeka uye wakarasikirwa uremu kune chaunoda chimiro. Chii chinoitika kana iwe ukadzokera kunodya pasina kurambidzwa (koriori yakasara)? Rakarurama, iwe zvakare uchawedzera uremu. Saka usatsvage nzira dziri nyore dzekuchenesa chikafu chako kubva kune chisina hutano, chakakwira-calori, chikafu chine mafuta. Kwete kwenguva pfupi, uye yehupenyu kana iwe uchida kuchengeta chimiro chayo.
STEPI 5: usapinda mune yekunyanyisa
Kurera huremu chaiko kuita kwakaomarara, kuchida kuti uzvidzore uye uve nesimba mukufamba kwenguva. Nekudaro, tinokukurudzira kuti uchengete musoro unotonhorera uye usazvipedza pachako kudya kunenzara uye kunyanya kunetseka mumuviri uye kwete kungo tarisa pane nyaya yekudzikira uremu. Edza kurarama hupenyu hwakazara, chikafu cheozdorovit nekuwedzera chiitiko chakazara chemuviri.
Kana kuyera kwemangwanani kuchikonzera kutya, unodzivisa kutaura nezve chikafu uye kugara uchinzwa kushushikana, saka pamwe unofanirwa kutora nguva yekuzvisiya, kuti uzvipe mhosva yekukanganisa uye kuti ufungezve nzira yacho yekudzikisa uremu. Iva nemoyo murefu uye usamhanyisa mhedzisiro. Nhanho nhanho iwe uchauya kune chaunoda chinangwa!
Iyi idanho nhanho-nhanho mirairo pamabatiro ekudzora huremu kumba, ichakubatsira kufamba uye kuronga nzira yako yekubvisa mapaundi ekuwedzera. Rangarira, hapana "mashiripiti piritsi" ayo asina basa kana kutarisirwa achaita kuti chimiro chako chikwane. Nezvakanaka mhedzisiro iwe unoda kushivirira uye muyero wekuedza